CrossFit Illuminati – CrossFit
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Conditioning
Metcon (No Measure)
10 – 100 m sprints
(rest as needed between sets)
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP alternating every minute with a different movement
goblet squats
DB snacth
sit ups
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